Just back form my LSD run (long, slow, distance) run - a timed run looking for distance based on a continuous run strategy, I am going to repeatthis next week but as a walk/run and see what the difference in distance. One immediate difference is how much harder it is to run for 1:30 rather than walk/run - I started to develop some ankle and knee pain which I something I have not had for a long time...plus I feel more tired!
Anyway - the back pain I developed when swimming yesterday (which cut my 3km swim to 1km) seems to have abated :-) I will have to see how it feels after the bike ride tomorrow...
Now which bike to take the road or the TT bike.....
Later
I.
Half marathon and Recovery week!
16 March 2010
Well I managed it - my first race of the year out of the way, and my first actual running race (rather than a Tri). Firstly WOW runners head off quickly! I now understand why, it separates the field - I tried to keep to my plan 70% HR for 1hr followed by 75% HR for the rest, but all that did was leave me with the back markers - I then spent the rest of the race overtaking people....as it was I kept HR between 155-165 for about 12km and then just dropped the hammer for the last 1.1km - really satisfying overtaking loads of people in the last 1km :-)) - all in all a learning experience! After my let's were quite sore but the 2XU compression wear helped that!
Sunday was the day I was not looking forward to - a 2:45 under/overgearing ride. The weather was awesome - a bit chilly but bright sunshine and clear as a bell - beautiful! Headed out on the protosonic and kept the SCR RPM up to about 85-95 HR around 140-145 for the first 1:30, then upped the ante and overgeared the last 75mins keeping RPM around 60-70 on the LCR, HR the same - except for on hills! Legs felt good but at 2:15 I bonked big time - zero in the tank - had to keep going for about 10 mins until the Viper bar kicked in - v hard!!
Yesterday I got in a 45min recovey turbo set which allowed me to try out my new Tri bars - very cool!!! I have attached a piccie of how my bike looks now - I like it :-)
Today/tomorrow I will be surprised if I get any training in as I am at a training meeting.
Later
I.
Sunday was the day I was not looking forward to - a 2:45 under/overgearing ride. The weather was awesome - a bit chilly but bright sunshine and clear as a bell - beautiful! Headed out on the protosonic and kept the SCR RPM up to about 85-95 HR around 140-145 for the first 1:30, then upped the ante and overgeared the last 75mins keeping RPM around 60-70 on the LCR, HR the same - except for on hills! Legs felt good but at 2:15 I bonked big time - zero in the tank - had to keep going for about 10 mins until the Viper bar kicked in - v hard!!
Yesterday I got in a 45min recovey turbo set which allowed me to try out my new Tri bars - very cool!!! I have attached a piccie of how my bike looks now - I like it :-)
Today/tomorrow I will be surprised if I get any training in as I am at a training meeting.
Later
I.
Wow nearly a week since I last blogged!
10 March 2010
Well nearly a week since I last put anything on here.
It has been a busy week, work has been a bit frantic, training doubly so! Since getting over my cold (well almost) it has been full speed ahead for training.
Friday last week was a swim and recovery run - the swim was great as it include IMs so I had a chance to do some other strokes...the recovery run was jars after though!!
Saturday I went out for a LSD (long slow distance -not drugs!!) run which was fab - I have sorted out the numb feet problem - relaced my shoes and stretched lots! Managed 90mins and about 15km - pretty happy with that.
Sunday I had great plans for a long outdoor ride but yet again it was icy so I did not want to risk it - I spent an hour and a half on the turbo and then went out for an hour - Tetbury and back - SCR for the first 75mins LCR for the remainder - very hard!!!
Monday was a fun day - I managed to fit in an hour on the turbo(aerobic set) and an hour in the pool (aerobic/technique set) before taking Lizzie to Calcot Spa for the day - bliss! One body polish (never had that before!) leg massage (OOOOOOWWWWWWWW) and back massage later totally relaxed - almost chillaxed :-)
Tuesday was a strength set on the turbo - again ow! Building sets of overgearing - hard work
...and finally today - an early gym set working on the old strength and conditioning (bike/scissors/dips/lunges/alt lunges/planks/squat/press ups) all based around a warm up set and a set to fatigue! Followed by a lunchtime tempo run (a warm up followed by a building set - reducing time but increasing effort) very hard!!!
Tomorrow is a rest day - just as well as I has a meeting in Oxford and then Friday is a swim/recovery run before the half marathon on Saturday (apprehensive of that one!!)
Anyway enough already!!
Later
I.
It has been a busy week, work has been a bit frantic, training doubly so! Since getting over my cold (well almost) it has been full speed ahead for training.
Friday last week was a swim and recovery run - the swim was great as it include IMs so I had a chance to do some other strokes...the recovery run was jars after though!!
Saturday I went out for a LSD (long slow distance -not drugs!!) run which was fab - I have sorted out the numb feet problem - relaced my shoes and stretched lots! Managed 90mins and about 15km - pretty happy with that.
Sunday I had great plans for a long outdoor ride but yet again it was icy so I did not want to risk it - I spent an hour and a half on the turbo and then went out for an hour - Tetbury and back - SCR for the first 75mins LCR for the remainder - very hard!!!
Monday was a fun day - I managed to fit in an hour on the turbo(aerobic set) and an hour in the pool (aerobic/technique set) before taking Lizzie to Calcot Spa for the day - bliss! One body polish (never had that before!) leg massage (OOOOOOWWWWWWWW) and back massage later totally relaxed - almost chillaxed :-)
Tuesday was a strength set on the turbo - again ow! Building sets of overgearing - hard work
...and finally today - an early gym set working on the old strength and conditioning (bike/scissors/dips/lunges/alt lunges/planks/squat/press ups) all based around a warm up set and a set to fatigue! Followed by a lunchtime tempo run (a warm up followed by a building set - reducing time but increasing effort) very hard!!!
Tomorrow is a rest day - just as well as I has a meeting in Oxford and then Friday is a swim/recovery run before the half marathon on Saturday (apprehensive of that one!!)
Anyway enough already!!
Later
I.
Rest day :-)
4 March 2010
Argh! This is try two to write this - I had almost finished but my iPhone didnot save it :-(
Anyway.......
Today is a rest recovery day, it was due to be a swim/recovery run set but work has me going to Leeds today (I am writing this on my iPhone on the train - who says they are no good for writing!) so the swim/run will be tomorrow instead.
Yesterday was hard - I am almost back to full fitness after my bug (say 90% of the way there!) so I still did about 80% of the planned set. The set I did was a 45min tempo run (20 mins warm up/drills follows by blocks of 70/80% effort) then about 3hrs layer a gym set (bike, scissors, dips, lunges, alt lunges, planks, squats, pressups) focussing on slow down fast up - really hard! I missed the last 20min effort on the bike as I was wasted!!
On a different note I had a look on the web for info around numb toes during running. I have been starting to develop numbness after about 30mins running - I don't get it with my old Brooks shoes but I do with my Newtons :-(
Anyway, the opinions of Runners World (there are six forum pages on this!) are that it could be compartment syndrome - unlikely, I have had this before and it feels a bit different - but it is more likely to be tightness in the calves (which I defn have today!) or nerve trapping in and around the metatarsels/Morton's Neuroma- I am going to try much more stretching tomorrow before running and see if that works....fingers crossed!
Oh and a big Thankyou to the Gilsons for my latest donation - much appreciated!! Please take time to have a look at my justgiving page (click on the link to the left) and sponsor me!!
Thanks!
I.
Anyway.......
Today is a rest recovery day, it was due to be a swim/recovery run set but work has me going to Leeds today (I am writing this on my iPhone on the train - who says they are no good for writing!) so the swim/run will be tomorrow instead.
Yesterday was hard - I am almost back to full fitness after my bug (say 90% of the way there!) so I still did about 80% of the planned set. The set I did was a 45min tempo run (20 mins warm up/drills follows by blocks of 70/80% effort) then about 3hrs layer a gym set (bike, scissors, dips, lunges, alt lunges, planks, squats, pressups) focussing on slow down fast up - really hard! I missed the last 20min effort on the bike as I was wasted!!
On a different note I had a look on the web for info around numb toes during running. I have been starting to develop numbness after about 30mins running - I don't get it with my old Brooks shoes but I do with my Newtons :-(
Anyway, the opinions of Runners World (there are six forum pages on this!) are that it could be compartment syndrome - unlikely, I have had this before and it feels a bit different - but it is more likely to be tightness in the calves (which I defn have today!) or nerve trapping in and around the metatarsels/Morton's Neuroma- I am going to try much more stretching tomorrow before running and see if that works....fingers crossed!
Oh and a big Thankyou to the Gilsons for my latest donation - much appreciated!! Please take time to have a look at my justgiving page (click on the link to the left) and sponsor me!!
Thanks!
I.
Feeling better!
28 February 2010
Just finished an hour on the turbo....nose still a bit blocked but I feel much better overall...but wow being ill has really sapped my strength....1hour at 120bpm (60%) and I am pretty tired! I'll probably crack on with the program tomorrow and see how I feel...
Also had my Dining Out from the Regt last night - really strange to see old work colleagues and friends...bit of a head this morning though - I blame it on the port.... :-)
Also had my Dining Out from the Regt last night - really strange to see old work colleagues and friends...bit of a head this morning though - I blame it on the port.... :-)
I feel awful
25 February 2010
I woke up this morning feeling pretty awful -sore throat photosensitive, headache and blocked nose - hopefully just a cold! Shame as training was going okay! I will miss today's sessions I think and tomorrow is a rest day so I will see how I feel before Saturday.
....and then Saturday night is my Dining Out from the Sigs - that is going to be a weird night.....
Later
I
....and then Saturday night is my Dining Out from the Sigs - that is going to be a weird night.....
Later
I
First run in my Sir Isaacs
21 February 2010
This morning was a 60min aerobic run (145-155bpm), focusing on good form and relaxed running. I decided to try an experiment - testing the walk/run technique (15s walk every 5min). Interestingly this was both faster covering 4.3km in 29:10 rather than 30:01 and easier on the HR keeping the average the same despite the higher speed.
Also it was the first outing for the Sir Isaac (Newton) shoes v impressed although the feet need to get used to them...I lost feeling in the balls of both feet about half way into the run....I remember this happening when I bought my fist pair - this passed after a few runs in them...overal though they felt nice and light -and were faster about 30sec/km faster by my rough estimation...
A good morning training
I.
Also it was the first outing for the Sir Isaac (Newton) shoes v impressed although the feet need to get used to them...I lost feeling in the balls of both feet about half way into the run....I remember this happening when I bought my fist pair - this passed after a few runs in them...overal though they felt nice and light -and were faster about 30sec/km faster by my rough estimation...
A good morning training
I.
Icy Saturday am = turbo
20 February 2010
Well......
Just as I thought spring was here and the long mornings of the turbo had finished I woke up and found a winter wonderland outside - v v cold and icy.......not risking that so I banged out a really easy 1:30 on the turbo doing the first 30km of IMCH...HR barely got above 120!
Onthe plus side I played with my new bike shoes NW Tributes....carbon sole v v nice -feel much more connected to the bike
Tomorrow a light aerobic run...then it gets hard again for three weeks -my next build period....what hasMike got planned???
Later
I.
Just as I thought spring was here and the long mornings of the turbo had finished I woke up and found a winter wonderland outside - v v cold and icy.......not risking that so I banged out a really easy 1:30 on the turbo doing the first 30km of IMCH...HR barely got above 120!
Onthe plus side I played with my new bike shoes NW Tributes....carbon sole v v nice -feel much more connected to the bike
Tomorrow a light aerobic run...then it gets hard again for three weeks -my next build period....what hasMike got planned???
Later
I.
No run but swim
18 February 2010
Well I failed to make up the run I missed on Tuesday....
I managed a sporadic gym set last night culminating in 60 squats with a 30kg bar bell :-)
Today was a swim - I felt like my arms were lead after about six strokes of each set :-(
400m w/u
6 x 100m drill (catch/left arm/right arm/finger trail)
2x300m/2x200m/2x100m 1:3 (1 length easy long strokes the 3 lengths hard strokes maintaining stroke count -about 16/17 strokes per length)
100m c/d
Not bad! And tomorrow is a rest day plus a catch up with Mike
Happy Days
I.
I managed a sporadic gym set last night culminating in 60 squats with a 30kg bar bell :-)
Today was a swim - I felt like my arms were lead after about six strokes of each set :-(
400m w/u
6 x 100m drill (catch/left arm/right arm/finger trail)
2x300m/2x200m/2x100m 1:3 (1 length easy long strokes the 3 lengths hard strokes maintaining stroke count -about 16/17 strokes per length)
100m c/d
Not bad! And tomorrow is a rest day plus a catch up with Mike
Happy Days
I.
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